Students go from fun in the sun all summer to sitting in a school filled with many other people for hours on end. This calls for extra support for their immune system. In addition, sugar season...I mean, flu season, is quickly approaching - so now is the time to pay extra attention to the immune system.
-Laurel
Fueling Immunity with Whole Foods:
A Back-to-school Strategy
As students head back to school, their immune systems encounter increased exposure to pathogens. A nutrient-rich, whole-food diet—centered on minimally processed food—can provide key immune support, helping kids stay healthy and focused through the school year.
1. Whole Foods Deliver Synergistic Nutrients
Whole foods—fruits, vegetables, legumes, nuts, seeds, lean proteins, and minimal heirloom, organic whole grains—provide a host of vitamins, minerals, and antioxidants in their natural matrices, supporting immune defense more effectively than isolated supplements.
2. Vitamins That Strengthen Immune Defenses
Vitamin A (beta-carotene): Found in sweet potatoes, carrots, spinach, and bell peppers, supports skin and mucosal barriers.
Vitamin C: Abundant in citrus fruits, berries, broccoli, and bell peppers; vital for immune cell function and antioxidant protection.
Vitamin E: Present in nuts, seeds, spinach, and avocados; helps reduce inflammation.
Vitamin D: Helps activate T-cells, with sources including fatty fish, eggs, fortified milk, and UV-exposed mushrooms.
Zinc, Selenium, Iron: Crucial for immune cell development, antioxidant defenses, and barrier function—found in legumes, nuts, seafood, meat, and whole grains.
3. Healthy Fats & Omega-3s Mitigate Inflammation
Omega-3 fatty acids—via salmon, flaxseed, chia, and walnuts—help regulate immune responses and reduce harmful inflammation.
4. Fiber & Probiotics: Gut Health = Immune Health
A diet rich in fiber from fruits, vegetables, heirloom or organic whole grains, and legumes supports a healthy gut microbiome, vital to immune regulation. Probiotic-rich foods like yogurt, kefir, and fermented vegetables foster beneficial gut bacteria, aiding immune function.
5. Diet Diversity Builds Immune Tolerance
Introducing a wide variety of foods has been linked to a lower risk of food allergies, suggesting early dietary diversity enhances immune tolerance and regulation.
6. Superfoods that Lose Their Immunity Boost When Processed
Examples include: Sweet potatoes (beta-carotene), Plain Yogurt (probiotics + protein), Citrus fruits (vitamin C), Almonds (vitamin E), Spinach (vitamins A, C, K, antioxidants), and Turmeric (anti-inflammatory curcumin).
7. Limiting Sugars and Ultra-Processed Foods Is Key
Excessive sugar intake suppresses white blood cell activity and promotes inflammation. Ultra-processed foods provide little nutritional value and may impede immune function.
8. Lifestyle Supports Complement the Diet
Sleep: Under 7 hours triples risk of colds in kids.
Exercise: Enhances circulation of white blood cells and removes toxins.
Stress: Chronic stress weakens immunity.
Hygiene: Proper handwashing helps prevent transmission.
Summary of Whole-Food Strategies for Immune Support
- Core Nutrients: Vitamins A, C, D, E, Zinc, Selenium, Iron from whole foods
- Healthy Fats: Omega-3-rich foods reduce inflammation
- Gut Health: Fiber plus probiotics enhance immune regulation
- Diet Variety: Exposure to many foods may decrease allergy risk
- Superfoods: Sweet potatoes, citrus, nuts, yogurt, turmeric
- Avoid: Added sugars, ultra-processed foods
- Lifestyle Support: Adequate sleep, reduced stress, exercise, handwashing
Practical Tips for Back-to-School Nutrition
- Eat the (whole-food) rainbow (We’re NOT talking about Skittles® here) : colorful fruits and veggies daily
- Snack smart: nuts, or nut butters on apples, yogurt, berries, natural cheeses, hard-boiled eggs
- Go for fiber: whole-grain breads, oatmeal, beans, leafy greens
- Include healthy fats: oatmeal with walnuts, smoothies with flaxseed, sauté with avocado oil, butter, olive oil, grass-fed beef tallow
- Add probiotics: yogurt parfaits, kefir, fermented veggies
- Cook at home: limit sugar and processed ingredients like seed oils (canola, vegetable, corn, peanut oil, safflower, soybean oil, and sunflower seed oil)
- Support with routines: consistent sleep, stress-relief activities, hygiene
References
- CHOC on whole-food benefits and immune nutrients: health.choc.org
- PubMed evidence on nutrition and immune modulation: pubmed.ncbi.nlm.nih.gov/33880904
- Times of India superfoods list: timesofindia.indiatimes.com
- NorthPop allergy study on diet diversity: washingtonpost.com
- Texas Children’s nutrition and immunity guide: texaschildrens.org
- Sugars and processed food impact on immunity: nourishinghope.com
- Stress, sleep, exercise, hygiene supports: wholefoodsmagazine.com
- Fermented foods and gut health: thetimes.co.uk
Featured Products
Standard Process: Children's Immune
SP Children’s™ Immune is a supplement for children ages 4 and older that delivers key nutrients for proper immune system functioning and development.* It is designed for everyday support to encourage a lifetime of wellness.
• Supports the immune system
• Excellent source of vitamin D, zinc and antioxidant vitamin C
• Contains prebiotic 2’-FL and bovine colostrum
• Chewable supplement
• Draws flavor from organic ingredients: elderberry and whole strawberry
NEW PRODUCTS: Mercer Botanical Farm & Apothecary
We want to welcome Mercer Botanical Farm Apothecary to Westside Natural Health! Mercer Botanical Farm & Apothecary
We are so excited to have their products available to our clients and customers. Stop in today to check out all we have to offer.
Direct to You: Doctor's Food Research
As a practitioner, I have access to so many supplements that I can't possibly carry all of them in-house. As an added benefit, you can now order even more products from Doctor's Food Research to ship directly to you! This brand of supplements is one of my absolute favorites because they are dedicated to continuing research, as well as, providing the highest quality 100% FOOD nutritional supplements in a form that is as close as possible to those naturally found in foods.
Use my link: https://westsidenh.foodresearchproducts.com/
Code to enter is: laurelnd
Flash Sale: Happy Birthday Laurel!
Our fabulous founder Laurel is celebrating her 60th birthday! In her honor, enjoy 60% off select items at our special birthday sale table! Come in on Monday, September 8th, from 9am-1pm to help her celebrate her birthday with this deal while supplies last!
BRAS Thermography
Our next mobile Thermography screening will be held on September 19th, 2025. As always, please contact BRAS Thermography Louisville at (502) 895-1224 to schedule your imaging appointment.
Keep in mind that in addition to breast thermal imaging, they also conduct half-body and whole-body thermal images. This kind of imaging can really help you identify areas of inflammation in your body. This way you can see if your health and wellness protocols are producing the result of decreased inflammation by comparing images from year to year.
Westside Natural Health Event Ideas:
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We look forward to providing you with care and wellness resources this season!
With love,
Laurel, Sherry, Dara, Kelsea, and Sydney
Your team at Westside Natural Health
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